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True - calories and macros are the primary dietary drivers of changes in body composition (that is why I asked HOW MUCH in my first reply) but I am sure that he was looking for a diet plan that he...

I am sorry – I didn t realize how old this post was – this is actually the first time I have replied to a forum post :D
Anyway - emranhasan was asking for advice and as I said I am no expert – what...

OK I have just read what you wrote about your diet! To my opinion your diet is not that bad but the problem might be in the amount of food you eat & the timing!!
And here are some advices and things...

There is no supplement that could do the work for you - a body fat percentage of 21 is very high after 1,5 year of exercising I think - especially if you do as much cardio as you say...I am no expert...